How to get rid of muscle knots in your neck, traps, shoulders, and back
Stretching: Gentle stretching throughout the day can help loosen tight muscles and prevent knots from forming [3]. There are several neck stretches you can find online or from a physical therapist.
Self-massage: Use your fingers to gently rub the knot in a circular motion. You can also use a foam roller or massage ball for a deeper massage [2].
Here are some additional tips:
Maintain good posture: Poor posture can strain your neck muscles and contribute to knots. Focus on sitting up straight and keeping your shoulders relaxed.
Manage stress: Stress can lead to muscle tension. Relaxation techniques like deep breathing or meditation can help ease tension and prevent knots [3].
If the pain is severe or doesn’t improve with home treatment after a few days, it’s best to see a doctor or physical therapist. They can recommend other treatment options like professional massage or medication.